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Results & Photos: Standard Chartered KL Marathon 2018

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More than 38,000 runners celebrate 10th Anniversary of SCKLM!

KUALA LUMPUR, 8 April 2018: More than 38,000 runners descended on Dataran Merdeka to take part in and celebrate the 10th Anniversary of the Standard Chartered KL Marathon (SCKLM) today. SCKLM has firmly cemented its position as the premier running event in Malaysia and its popularity continues to grow, as evidenced by its race slots selling out in a day when public registrations opened.

Cosmas Matolo Muteti, from Kenya won the Full Marathon Men’s Open category for the second year running, successfully defending his title in a time of 2:16:47 to take home USD17,500 while the Full Marathon Women’s Open category was won by Elizabeth Chepkanan Rumokol from Kenya in a time of 2:38:48 also earning USD17,500 in the process.

Kiprop Tonui from Kenya came in second in the Full Marathon Men’s Open with a time of 2:17:13 while Kennedy Kiproo Lilan from Kenya finished third in a time of 2:18:44. In the Full Marathon Women’s Open, Nancy Joan Rotich from Kenya took second place in a time of 2:58:25 and Susan Merrie Swier from USA had to settle for third place with a time of 3:29:53.

The Full Marathon Malaysian Men’s category lived up to its pre-race billing as a hotly contested affair as Muhaizar, Leo Tan and Nik Fakaruddin were neck-to-neck for a large portion of the race. Muhaizar reaffirmed his superiority on home soil when he won his fourth consecutive title in a time of 2:37:04. Nik Fakaruddin finished second in 2:37:26 while Leo Tan Huong Leong came in third in a time of 2:38:48. The Full Marathon Malaysian Women’s category saw a brand new winner this year when Loh Chooi Fern won in a time of 3:18:44 while Yap Yee Ling clocked 3:30:13 to come in second and Yee Pei Ni got third place in a time of 03:32:26

FM Open winner Cosmas was delighted with his second consecutive Standard Chartered KL Marathon win. “This event is becoming quite special for me. My first was last year and I recorded a personal best when I won” Cosmas said. “This year the course was slightly different and more challenging but my training was good and I just kept to my game plan to stay ahead of the others and thankfully, I managed to win again,”

Muhaizar was also thrilled to have retained his title, especially after the intense competition with Nik Fakaruddin and Leo Tan. “It was a tough race especially as all three of us recently competed in the Tokyo marathon which has affected our preparations for the Standard Chartered KL Marathon,” he said. “Still, I’m very happy to have won the 10th Anniversary edition and my fourth title,” he continued.

Rainer Biemans, Project Director of SCKLM and Director of Dirigo Events, said “It has been an amazing couple of days at SCKLM2018 and we couldn’t be happier with the turn-out, which has been our biggest yet, befitting our 10th Anniversary celebrations. We sincerely hope that everyone had a wonderful time and that this 10th Anniversary meant as much to you as it has done for us at Dirigo, as well as for everyone else who had a hand in organising and executing this event.”

The Full and Half Marathon were flagged off by Khairul Anuar Bin Mhd Juri, Director of Culture, Tourism, Arts and Sports, DBKL, along with senior executives from title sponsor Standard Chartered Bank Malaysia, led by their Managing Director and Chief Executive Officer, Abrar. A. Anwar, amid showers of confetti and pumping music to celebrate the event’s 10th Anniversary.

“As title sponsor for the last 10 years, Standard Chartered Malaysia is proud to be celebrating the 10th Anniversary of SCKLM with its biggest event yet. It is heart-warming to see so many running enthusiasts from all over Malaysia and the world come together,” said Abrar.

Abrar who also took part in yesterday’s Friendship Run, was happy to see growing competitive spirit within the race. “While SCKLM is largely a community event, there is a significant competitive element to it with local runners vying to come out on top of their respective categories. This can only be good for the sport in Malaysia,” he added.

The community element of the event is symbolised by SCKLM’s charity programme called Run For A Reason (RFAR), which aims to raise funds for deserving charities that assist underprivileged communities and those in dire need. This year the participating beneficiaries are Seeing Is Believing, the National Cancer Society of Malaysia, Dignity for Children Foundation and Hospis Malaysia. Being SCKLM’s 10th Anniversary, participation in RFAR was extended to all SCKLM Pacers, as well as media participating in SCKLM’s Media Challenge, courtesy of Dirigo Events. “With our initiatives, the total number of RFAR runners have increased and we hope to make this 10th Anniversary even more memorable by raising more money than we ever have before,” said Rainer. Donations can still be made until the closing date on 30 April.

The cut-off time for the Full Marathon was extended to 7 hours and 15 minutes this year to compensate runners who have to start from the back, who would take almost 15 mins to get to the Start Line. The continuous efforts to make the marathon more competitive have been embraced by runners who signed up in unprecedented numbers for the Full Marathon, with over 10,000 signing up. There were also over 1,800 running tourists from 70 countries and 79 nationalities involved, making SCKLM a truly international event.

The 10th Anniversary celebrations in conjunction with SCKLM2018 began with the Friendship Run yesterday morning, where over 180 runners took part in a 5km run which ended with a carbo-loading pasta breakfast. The event was meant to be a warm-up run for those taking part in the Full Marathon, as well as an opportunity for runners from around the world to meet and forge friendships.

The Friendship Run was followed by the Kids Dash categories on Saturday evening, which was also a first for SCKLM. This year, the 1km and 3km Kids Dash categories took place a day before the main event so that these categories would have their own prominence rather than be overshadowed by all the other categories on Race Day. For the first time, the kids who took part in these categories got to start under the main SCKLM Arch at Dataran Merdeka, which was pretty exciting for them.

The objective of the organisers this year was to give back as much as possible to its loyal runners in appreciation of their steadfast support of the event over the last 10 years. One particular group of runners were accorded the special honour of having participated in all 10 editions of SCKLM thus far. The SCKLM Juggernauts were able to choose customised bib numbers and personalised Race Entry Tees, and were hosted by title sponsor Standard Chartered Bank in their hospitality Marquee.

SCKLM’s 10th Anniversary celebrations also incorporated new routes for the Full and Half Marathons which took in more of KL’s iconic landmarks but remained as challenging as usual with its route undulations. The hilly stretch beginning from Km32 was especially gruelling for a lot of runners, who thankfully had SCKLM Pacers encouraging and motivating them all the way. One of these Pacers was Kin K. Yum, a regular Pacer for SCKLM who ran his 100th marathon today. “Today I’m truly ecstatic as looking back, I have covered approximately 4,518 kms spanning 26 countries in this running journey of mine,” said KK.

The award-winning SCKLM mobile App was also given a cool update that incorporated a new photo feature that enabled runners to download photos of them taken by strategic cameras along the routes. The Apps seamless social media connectivity then allowed runners to instantly post their memorable running moments on their preferred social media channels.

To commemorate SCKLM’s 10th Anniversary, the last finishers to approach the Finish Line were given a rousing end with confetti blasts and cheering spectators urging the runners home.

Apart from the Full and Half Marathons, the Standard Chartered KL Marathon 2018 also featured a 10km distance and a 5km Fun Run for social runners. There were also several categories like the Corporate Challenge, Media Challenge, Universities Challenge and Ministries Challenge to either raise money for charity or provide friendly competition and confer bragging rights to the eventual winners.

The Standard Chartered KL Marathon has grown to become the premier running event in Malaysia, drawing thousands of local and international runners to the country whilst firmly establishing Malaysia in the global running calendar. The 2018 and 10th Anniversary edition of the race once again saw Standard Chartered Bank Malaysia returning as title sponsor, along with a host of returning sponsors, including Seiko, Brooks, Lucozade and Pacific Regency. The event is owned and organised by Dirigo Events with co-organiser Dewan Bandaraya Kuala Lumpur.

Standard Chartered KL Marathon is sanctioned and supported by the Malaysia Athletics Federation (MAF), Federal Territory Kuala Lumpur Athletic Federation (FTKLAA), International Association of Athletics Federations (IAAF) and Association of International Marathons, Distance Races (AIMS).

Winners of the Standard Chartered KL Marathon 2018

For more information and updates on SCKLM, please visit:

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Last Minute Pre-Marathon Tips

It’s pretty scary that months of training culminates to one big day – one day makes or breaks all the effort you’ve put in. However, here’s to remind you that you’ve put in the hard work. It’s important to trust your training and trust the process. Don’t worry too much! Here’s some last minute pre-marathon tips to make sure you don’t mess up!

#1 Don’t Try Anything New On Race Day

This is the cardinal rule of marathon running. If you’ve never worn that shoe, or that sock, or that tee to run before – do not try them! If you’ve never had a peanut butter banana sandwich for your pre-race meal – do not try it! If you’ve never taken gels before – do not try them! In short, never try anything new on race day. You could possibly get chafing, or a blister, or a tummy upset. Don’t risk months of training to wear that new shirt you just bought!

Read More: 3 Tips To Run A Sub-4 Hour Marathon

#2 Keep It Simple With The Food

Photo credit: Pixabay

You’ve got to eat carefully the day before your race. Try not to take anything new. If you’re traveling, save the food indulgence for post-marathon. Make sure your meals are high in carbohydrates and low in fiber. It is important to avoid street food and spicy food! You really wouldn’t appreciate an unscheduled toilet pitstop mid-race! Remember to keep your food plain and simple, and try to replicate what you’ve been eating the nights before your long runs.

Read More: What To Eat The Week Of Your Marathon? 

#3 Study The Course

It’s good to get yourself familiar with the race course. From there, you can strategize. For example, if the race course has more elevation in the 2nd half of the course, you may want to run a faster first half to cover for a potentially slower second half due to it being more hilly. If you are targetting a sub-4 hour marathon, the strategy could be to run a 1 hour 55 minutes first half, to give yourself 1 5 minutes leeway to hit the sub-4 hour mark. This is why it is important to study the race course.

#4 Pacing Is Everything

Pacing is very important when running a marathon. You should feel comfortable at least up till the 32 km mark. If you’re already out of breath at the 10 km mark, how are you going to run well for the remaining 32 km? It’s important to have a realistic target and make sure that the pace you are going at matches with your target finish time. If you are targetting a sub-4-hour marathon, running a 5 minute pace for the first 20 km may result in you having to walk the remaining 12 km.

There are little tips, but can make or break your race! Good Luck!

Read More: 4 Tips To Help You Recover From Your Marathon Faster 

Animo Interschool Triathlon on April 15 in Imus City, Cavite

PHILIPPINE TRIATHLON is expected to get a big boost with the staging of the First Animo Interschool Triathlon this April 15 at the Vermosa Sports Hub in Imus City, Cavite.  The one-day event will feature several age categories ranging from 11 to 17 years and is held in cooperation with the Triathlon Association of the Philippines (TRAP) for the benefit of the De La Salle-Zobel Sports Development Foundation.

Aside from enhancing TRAP’s grassroots program, the event hopes to foster school pride as participants must represent a school.  Already, several schools have already placed triathlon among its varsity programs.

Online registration is still ongoing up to April 8 at Manila Box Office and race kits will be claimed on race day.  Entry fee is PHP 3,150.00 for all individual events while relay teams will be charged PHP 4,500.00.

Kids aged 11 to 12 will be subjected to a 250-meter swim, eight-kilometer bike ride and two-kilometer run.  The distance will increase to a 500-meter swim, 15-kilometer bike ride and three-kilometer run for the 13-14, 15-17 and relay races.

TRAP hopes to build up on their recent success of winning all four gold medals available in the last two editions of the Southeast Asian Games thus raising the profile of the sport.  The Philippines is slated to host the biennial meet next year and would like to continue its winning ways on home soil.

Meanwhile, all participants are expected to enjoy to modern facilities of Vermosa which formally opened this year. Vermosa boasts of an Olympic-sized swimming pool, well-paved roads and a track oval among others.

2XU Compression Run Singapore 2018: Flag-off Times, Road Closures and Last-Minute Information

Are you ready for your yearly affair, the 2XU Compression Run Singapore 2018?

It’s better to look ahead and prepare than to procrastinate on the race day. We hope you will have a hassle-free race day morning, so here we list down all the important information that you need. Read on, take note and get excited about your upcoming run!

Getting There

Date: April 8th, 2018
Venue: F1 Pit Building
Time: 4:30 am
Categories: Half Marathon, 10 km & 5 km

By MRT: Runners are to alight at Promenade Station (Circle Line, CC5). Take a 5-minute walk to Singapore Flyer from Exit A. Look out for direction signage leading to the event site.

By Car: The coach park of F1 Pit Building will be closed on the event day. Runners driving to the race site are encouraged to park at the following car parks:

Road Closure

Flag-off Time & Cut-off Time

IMPORTANT: You are encouraged to be at the starting point 30 minutes before the flag off time. Please be informed that runners who are late or start in another category will be disqualified. 

Race Day Programme

Race Routes

21.1 km Race Route

10 km Race Route

5 km Race Route

We hope you will enjoy the race! Don’t forget to tag your photos with #justrunlah on Instagram!

Finish strong, and we shall see you at the finish line!

Source / More info: www.2xucompressionrun.com.sg

What To Eat The Week Of Your Marathon?

It’s marathon week! Many of us love taper week – it’s a much-welcomed break after a bout of hard intense training. However, what you eat during this week can make or break our marathon. We are all familiar with the term carbo-loading. But we have to remember this does not mean – eat whatever we want, as much as we want. It’s about quality as much as it is about quantity.

3 Days Out

Photo Credits: Giphy

It’s carbo-loading time! You should be increasing your carbohydrates intake to top up your glycogen stores. The cardinal rule is to consume 3.5 grams for every pound of bodyweight. So, a 110 pounds/50 kilos person should take 385 grams of carbohydrates during the carbo-loading period. The key takeaway point is that you this is called carbo-loading, not calorie-loading. You should be backing up on the protein and fat intake such that your calorie intake does remain the same. This is to prevent any weight gain during your carbo-loading week. A good example of a high-carb meal is pasta!

2 Days Out

Photo Credits: Bustle

Cut down on fiber 2 days from your race. You should especially take note of food high in fiber such as oats, bran cereal, wholemeal, fruits, and vegetables. Cutting down on these food can help to prevent an unwanted toilet pitstop mid-race. A diet high in fiber can potentially cause stomach upsets – especially because you will be consuming gels, salts and what-not during your marathon.

3 Hours Out

It’s almost showtime! You should not run a marathon empty. A pre-race meal will help increase your glycogen stores especially your liver stores. Don’t skimp on the carbohydrates. A good example of a high carb pre-marathon meal could be a slice of white bread topped with bananas and peanut butter. It’s a favourite of many runners.

Race Time

Photo Credits: Beyond the mud

Remember to never try anything new on race day! You have got to have your nutrition strategy planned out and nail it. The number of gels you take, how often you take them, the brand of gels you take can all affect how your stomach reacts to them. If you are accustomed to taking gels every 8 km, don’t try to take gels every 5 km. You may be overloading your stomach with too much gel and cause a stomach upset.

Remember, you’ve done all your training! Trust in your training and enjoy your race! Good luck!

Cover Photo Credits: Giphy

Read More:

  1. 3 Tips To Run A Sub 4 Hour Marathon 
  2. 4 Tips To Help You Recover From Your Marathon Faster
  3. 6 Tips To Recover Like An Olympian

Standard Chartered KL Marathon 2018: Flag-off Times, Road Closures and Last-Minute Information

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It’s happening this weekend! Malaysia’s BIGGEST marathon is back!

This year’s Standard Chartered KL Marathon once again is set to be the most iconic running event in Malaysia! Once again, more than 35,000 runners will descend into Dataran Merdeka at the 10th Edition of the Standard Chartered KL Marathon.

As we are psyched for the flag-off the night, here are some important last minute information for all runners.

Flag Off Times

Routes and Hydration Information

 

Log your time at JustRaceLah! – The Free App for Runners

Keep track of your results and progress by adding any of the 1000+ races of our database to your own portfolio. Keep your running memories organised and see your timings improving!

Download for free of iOS and Android via: www.justracelah.com

Road Closure Advisory

Public Transport

Selected stations at the Ampang, Sri Petaling, Kelana Jaya and Monorail train lines will commence operations from 2:00am and will run at intervals of 10 minutes. Please refer to the map below for the selected stations that will be open. You may park your vehicle at stations with park-and-ride facilities. Parking fees may apply.

Courtesy of Dirigo Events, the LRT service will be complimentary from 2:00am till 6:00am. Normal operations and standard charges will apply thereafter. All you need to do is to purchase your MyRapid cards for your trip home.

Parking

We hope you have a great race experience! Don’t forget to tag your photos with #justrunlah on Instagram!

See you at the finish line!

Source / More info: www.kl-marathon.com

 

5 Tips If You Dread The Long Run

The long run can be long, hard, lonely and boring. Many of us have a love-hate relationship with the long run. We dread going out there and being out there for so long, but we absolutely love the sense of accomplishment once we’ve completed our long run. So, we continue to despise the long run. Yet, it is the staple of almost every training programme – because it helps build aerobic endurance. It is the single most important run in marathon training. Here are 5 tips to make your long runs more bearable and enjoyable:-

#1 Listen To Tunes

Get an iPod and tune out! Listening to your favorite tunes can help make it easier to pass time. You can download really upbeat music to keep you motivated to keep going. Podcasts are also a great way to help you pass the time. However, if you’re running on roads with traffic, be mindful to keep the volume low so you can be aware of your surroundings.

#2 Join A Running Group

Joining a running group keeps you accountable. You are less likely to give in to that urge to blow off a long run. Misery loves company anyways. Get someone who runs about the same pace as you and do your long runs together. You could enjoy some company and chit chat. You would also be less likely to give up halfway, given that you have a running partner to push you and cheer you on. Check out our list of running groups, and join them!

#3 Run A New Route

It’s always exciting and refreshing to run a new route. In fact, try running your long runs at different places every weekend. This way you get to see new things and discover new places. You won’t be thinking – man it’s only 3 km because I’ve only passed the 50th lamp post. Before you know it, you’ve already got 10 kilometers down, another 10 more to go. Check out some of our new running routes!

#4 Sign Up For A Race

A great way to make sure you get your long run in is to sign up for a race. This way, you’ll definitely be really excited about your long run. There’s just something about a running event that gets our adrenaline pumping. The plus side is that you get to meet your running buddies and you’ll also have water stations to take advantage of. Check out our list of races on our calendar to sign up for your next race!

#5 Run In The Trails

Doing your long run in the trails would be an interesting way to do your long runs. It gives you a different kind of feel – one that road running can’t seem to give you. Running down trails really gives you an adrenaline rush and excitement, fresh air in your hair and beautiful scenery from atop. Also, the softer ground can prevent injury. The elevation and uneven surface can also help strengthen your legs. It’s a different but more exciting way to get your long run in.

Read More: Trail Etiquette For Trail Runners

Harry Jones Run a 3 Hour 49 Minutes 50 km Trail To Take The Win At SMFT 2018

The Sungai Menyala Forest Trail in Malaysia saw some great runners set new records. Watching them run was a true honour and an inspiration.

Who Is Harry Jones?

While some of us struggle to even run a 3 hours 49 minutes marathon on the road, Harry Jones ran a blistering 3 hours 49 minutes 50 kilometers – trail at the Sungai Menyala Forest Trail Run, Malaysia on Sunday. He totally destroyed his competition, finishing a whole 30 minutes ahead of second place Malaysian, Affindi. He was absolutely flying.

Harry Jones is a Welsh runner based in Chiang Mai, Thailand. He has won TNF 100 Thailand, Translantau 100 in Hong Kong and the 9 Dragons 50-mile ultra-marathon in Hong Kong. He is a vegan runner sponsored by Hoka One One & Runivore.

Who Is Sandi Menchi?

In the women’s competition, defending champion Sandi Menchi took the champion title once again. This time, she broke her own course record, running a 5 hours 3 minutes despite the heat.

Sandi reigns from the Philippines and has won the Kinabalu Climbathon – twice. Her climbing and downhill technique is impressive and she often leaves her competition and most men in the dust.

The Sungai Menyala Forest Trail Run 2019 is set for 9th April 2019! Save your dates! We look forward to seeing if anyone will challenge the new standing course records.

Photo Credits: Malatra & Eyepeeper

What To Expect At The Boston Marathon 2018 – Fierce competition

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The iconic Boston Marathon 2018 is in 2 weeks and of course, we expect some ground-breaking moments from such a deep field of competition. Running the Boston Marathon is a prestigious experience, and it’s no wonder many world-class athletes keep coming back for more. Here’s a little insight as to what we can expect from the Boston Marathon happening on Patriots’ Day – 16 April 2018.

Men’s Competition

Defending champion Geoffrey Kirui of Kenya will be back to defend his crown. Last year, he ran away from Galen Rupp to take the title by just 12 seconds. His finishing was stellar. But, we can expect Galen Rupp to be on his heels again. Galen Rupp won the Chicago Marathon last year, can he do it again? Joining the fierce competition will be Lelisa Desisa who was a part of the breaking2 project and the 2016 Boston Champion Lemi Berhanu.

Women’s Competition

Photo Credits: Boston Marathon 2017

Edna Kiplagat will return as well to defend her crown. Last year, she totally destroyed the competition. Edna obliterated her competition with a monster surge – running a 3 minute/km split on heartbreak hill, to which her competition could not give a response. She will be joined by Rio Olympic Bronze medalist Eunice Jepkirui Kirwaand Boston 2015 Champion Caroline Rotich.

From the US, Shalene Flanegan who missed the race last year will be running. It would be interesting to see what she can do, especially with her impressive win at the New York City Marathon 2017. Jordan Hasay who has clocked really impressive times will also be running. Molly Huddle who has beaten Hasay in the shorter distances they have raced together this year will also be part of the field.

We look forward to many inspiring moments during the Boston Marathon 2018. Are you running?

Read More:

  1. Boston Marathon 2017 moments 
  2. Boston Marathon 2016 – World’s Oldest Most Prestigious Race
  3. Interview With A New Mum Of 10 Months, Qualified For Boston

7 Outdoor Adventures in South East Asia You Should Give Up Your Leave For

Been focusing too much on work and you don’t have time for yourself? It’s time to take a chill pill and apply your annual leaves! So, what’s next? Check out these seven places where you can unwind and unleash the adventure junkie in you!

1. Kayaking – Ha Long Bay, Vietnam

Kayaking is the best way to explore the breath-taking beauty of Ha Long Bay. Paddle around the islands, get closer to limestone karst and enjoy the breath-taking nature in a less visited corner of Bai Tu Long Bay. Also, Kayak at popular spots such as the atmospheric Dark and Light Cave and around Cat Ba Island, Ti Top Island and Lan Ha Bay, as well as numerous less-visited locations. Most importantly, Ha Long Bay is an ideal location to kayak because the bay’s waters are calm and there are only mild winds which means it is fun and safe, even for first-time kayakers.

Photo Credit: indochina-junk.com

2. River Rafting – Bali, Indonesia

Ayung River in Ubud is one of the most challenging whitewater rafting sites in Bali. If you are an adrenaline junkie, Ayung Rafting is for you! With 12 kilometers distance of rafting track, it offers one of the best whitewater rafting experience with a spectacular view of unspoiled rainforest and wildlife, rice fields, magnificent hidden waterfall and amazing stone carvings on some area of the river walls. Ayung river has some rough water, some rocks, small drops, but poses no considerable danger. However, small children and elderly are not recommended to do this activity.

Photo credit: Ayung River Rafting Bali

3. Rock Climbing – Vang Vieng, Laos

Rock climb at Vang Vieng to get a chance to marvel at the beautiful limestone karst landscape that Vang Vieng is becoming known for. This outdoor sport has recently been gaining popularity in the area, and there are different courses and climbing routes for every skill level.

Photo Credit: TripZilla

4. Scuba Diving – Koh Rong, Cambodia

Koh Rong is a real island paradise with pristine white beaches and turquoise water. Diving and snorkeling are excellent both off the shore and at sites nearby. You can spot cobia (kingfish), a large fish which is up to 2m long and they resemble grey reef sharks, but they are harmless. Koh Rong is also known as a Nudibranch Heaven as it shelters many cuttlefish, puffer fish, moray eels and small octopus.  One of the most unusual and exciting dives to go on is Koh Kon, found tucked between the two larger islands of Koh Rong and Koh Rong Samloem. There are hundreds of different creatures teeming around the healthy reefs found here. You can see stingrays, seahorses and plenty of colourful micro fauna like nudibranchs and sea stars.

Photo Credit: koh-rong-samloem-island.com

5. Hiking and Trekking – Mount Kinabalu, Malaysia

Mount Kinabalu is the highest mountain between the Himalayas and New Guinea, standing majestically at 4,095m. Climbers can choose from two available trails to climb Mount Kinabalu—the Summit trail and the Mesilau trail. The Summit trail starts from the Timpohon Gate (1,800m; 5,906 ft) which is located near the Kinabalu Park Headquarters. Climbers will encounter a series of trail shelters before reaching Panalaban (3,271m; 10, 738ft) and will take approximately 6 to 8 hours. On the other hand, fitter and more adventurous climbers may otherwise, opt for the Mesilau trail which starts at the Mesilau Nature Resort, 15 kilometers away from the Kinabalu Park Headquarters. This trail is particularly steep and slippery especially during the wet seasons.

 

Photo Credit: mountkinabalu.com

6. Ziplining – Lake Sebu, Philippines

The zip line at Lake Sebu 7 Falls claimed to be the highest zip line in Southeast Asia, running at 180m above ground and offering the spectacular view of the Falls and lush greeneries. The zip line is the only way to see the other waterfalls as others are not accessible or easy to reach.  The zip line is divided into two lines: the first extends 740 meters and the other 420 meters. Visitors dangle and are swooshed 20 meters per second as they scramble to feast their eyes with the gorgeous view, take photographs, and enjoy the moment.

Photo Credits: thehappytrip.com

7. Sand-boarding – Mui Ne, Vietnam

The sandy paradise is just four hours away from Ho Chi Minh City. Mui Ne is a resort town that spans 15 kilometres along Vietnam’s southern coast. There are two dunes you can easily access from Mui Ne, namely the Red Sand Dunes and the White Sand Dunes. The White Dunes are larger and are known by locals as Bau Trang or White Lake. The Red Dunes, as the name suggests, features reddish-brown sand that makes them a more popular place for photography.

Photo Credit: vietnam-guide.com

So, what are you waiting for? Time to plan for an adventurous trip and start packing!

Garmin: Title Sponsor of The Performance Series Singapore

The nation’s largest annual running series, The Performance Series, is happy to announce new title sponsor partnership with Garmin, the global leader in GPS navigation technology, for its 3rd edition. With that, this year’s series is known as Garmin The Performance Series Singapore 2018.

This year, a series of 4 races will be held around Singapore’s beautiful landmarks and vibrant neighborhoods on 22nd April, 24th June, 5th August and 14th October consecutively. The four runs consist distances of 5km and 10km which include competitive and non-competitive categories. The Performance Series has supported 40,000 runners over the past two years, but with this significant integration of Garmin brand, its products, and its inspirational #BeatYesterday campaign in all aspects of the event, this year’s edition will be memorable.

“Garmin is committed to enhance and promote healthy lifestyles with our fitness technologies. Through this partnership with The Performance Series, we hope to be able to motivate more individuals to lead more active lifestyles by making these platforms more accessible to people living in Singapore and ultimately, growing the fitness community,” said Mr. Engelhard (Al) Sundoro, Managing Director, Garmin South Asia.

“We are thrilled to have Garmin as our title sponsor,” said Peter Tan, Managing Director of JustMove Pte Ltd, owner, and organizer of The Performance Series Singapore. “Garmin is a brand that resonates with runners, and we are excited to work with them to grow The Performance Series into one of the best races in the country. TPS is an annual event which encompasses everything Garmin’s #BeatYesterday campaign stands for – encouraging people to be healthier and to move more, farther or faster each day.”

“We are very pleased to have Garmin on board with us as the title sponsor,” said Liu Zhiyong, Event Director of JustMove Pte Ltd. “We are thrilled to find a partner who shares our vision of our key objective to promote CONSISTENT healthy lifestyle #TranscendYourself through the appreciation of iconic landmarks in Singapore within the local and foreign/expatriate community. Unlike any single once-a-year run event, this series is first of its kind by encouraging individuals of all levels, from non-active to leisure to competitive, to have a schedule of races to work towards and progress along with the series.”

#TranscendYourself across 5km or 10km in 2018 across 4 locations. Capped at 3,500 Participants per race. #BeatYesterday

Runners can get more information and also register online via the official website.

Do You Know How Fit You Are? – 3 Ways To Find Out!

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It’s not easy to tell whether you are fit or not by how much you weigh, or how often you exercise, or the way you look. A good example is that of a weight-lifter. His BMI could indicate that he is overweight, however, this would be due to his muscle mass. His would be lean and his body fat percentage would be in the healthy range. Whether you are fit is not how many kilometers you can run, how many repetitions you can lift, or how heavy you can lift, or how far you can swim.

A good indication of your fitness is actually your heart rate. Here are 3 ways your heart rate can tell you how fit you are:-

#1 Heart Rate Before & After Exercise

Take your heart rate before you start your warm up and after you have completed your workout. A healthy heart will typically go back to a normal heart rate within 15 minutes of exercise. On the other hand, an unhealthy heart would struggle to return to your pre-workout heart rate. If it remains high, this possibly indicates an unconditioned heart, or that your exercise intensity was way too high for you. It could also mean that you are overtraining.

Read More: 8 Signs Of Overtraining 

#2 Resting Heart Rate

Photo Credits: Gadgets & Wearables

This is one of the most effective ways to gauge your fitness. Your resting heart rate is the number of heart beats per minute while you’re at rest. An athlete typically will have a lower resting heart rate as compared to a normal person. Resting heart rate also increases with age. You should be having a RHR of about 60 – 100 bpm. Anything higher indicates that you may be having heart problems.

Read More: Understanding Your Heart Rate Zones

#3 Heart Rate During Sleep

When you sleep, it’s your body’s chance to recuperate and rejuvenate. Your heart rate during sleep should be lower than normal. This serves as a strong indicator of fitness. If your body is still high during sleep, your heart is still working hard even though it should be resting and recuperating. This is not good. Some people who exercise in the night before they sleep will find a higher heart rate during sleep. Perhaps you could switch it up and try to exercise in the morning instead.

Your heart rate provides good insight into your physical fitness levels. So, do take note!

Read More: US & Singapore Have The Highest RHR, Study Reveals

No Finishers For The Barkley Marathon This Year – Toughest Ultra On The Planet!

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The Barkley Marathon is also known as the toughest trail run in the world. It’s insane, it’s inhuman, it’s tough and it’s brutal. Most years, there are no finishers, and for the 2018 edition, the Barkley Marathon wins again – no one managed to complete the race.

Just How Tough Is Tough?

The course is designed to test you physically and mentally. This course has no markers, nor aid stations. There are books placed along checkpoints – you are required to tear the page corresponding to your bib number to show that you have indeed hit the requisite checkpoints. To make you go even more crazy, you are required to do the loops in clockwise and anti-clockwise directions.

Even trying to register for this race is – tough! There is even no online information, no online application, no registration process – nothing! You have to find Race Director Cantrell’s e-mail address to request an application. You have to write an essay telling Cantrell why you deserve to be the lucky or unlucky 40.

2018 Edition

There were big names. Gary Robbins tries his luck again after failing only by 6 seconds in year 2017. Could there be a female finisher this year? OCR-accomplished elite athlete Amelia Boone was moving into the ultra-running scene and could she accomplish as much as she has in the OCR-scene? However, conditions proved too tough for anyone to handle on race-day. The race wins, as noone was able to tackle and complete this race. No one was even able to make it beyond the 3rd loop.

Only 15 Finishers – EVER, Want To Join?

Anyways, if you want to try your luck for the 2019 edition – you’d be hoping for an invitation like this:-

“Our heartfelt condolences on your recent selection into the Barkley Marathons field for 2010. Even though the odds were all in your favor, with six applicants for every slot, in any drawing someone must lose. This time it was you.

“Should you come up with any plausible excuse to avoid the painful failure that is the Barkley, please let us know as soon as possible. As incredible as it might seem, those other five people still want your slot.

“Otherwise, there is a very bad thing waiting for you.”

Cover Photo Credits/Source: Running Magazine. CA

The Difference Between Running Friends & Normal Friends

Running friends are great! We get you on a whole different level – we push you, we motivate you, we encourage you, and we totally understand your addiction to running. We don’t think you’re crazy! We are there for you every mile of the way, through defeat and victory, through pain and personal best.

#1 Friends Go On Vacations. Running Buddies Go On Race-cations

Running friends don’t go on traditional relaxing holidays. We always plan a holiday around a race and chill after. We understand that the best way to see a place is on foot. We would run your race with you – whether it’s the Great Wall of China Marathon or the Rinjani Ultra. We can’t do a leisure walk along the ABC, we have to to the Annapurna Marathon. We won’t think you’re mad, we’re down to go on that holiday with you.

Read More: 5 Reasons You Should Totally Date A Runner

#2 Friends Ask Why You Run A Marathon. Running Buddies Ask Why Not?

Photo Credits: Rebloggy

Friends question whether you are sane when you say you want to run a marathon. Running Buddies are always asking why you aren’t upping your distance! We are always encouraging you to step up your game and conquer a new distance. We ask you why aren’t you attempting the marathon this year. We make you believe in yourself, that you can run the distance! We don’t question, we encourage!

Read More: 3 Ways To Keep Your Race Bibs

#3 Friends Eat With You. Running Buddies Eat Your Food.

Photo Credits: Giphy

Friends will go out and eat with you and wonder why you’re eating so much! With us running buddies, you can eat your heart out, and we’d probably eat your food with you! You won’t have to feel guilty about ordering a double main for lunch and a brownie for dessert because we’d probably do the same, maybe even with an extra fries, large! We run together with you, and pig out/indulge together with you.

#4 Friends Follow You On Instagram. Running Buddies Follow You On Strava.

We’re not interested in Instagram! We’re interested in that new course record you got. I mean, who else are you going to share that excitement with? We understand your obsession. Hell, we’ll even create new segments and fight you for the records on those segments. We don’t think you’re crazy, we’re probably just like you!

#5 Friends Support You Mentally. Running Buddies Go All The Way.

When it comes to a run, we don’t simply wish you good luck and all the best. We are there with you every step of the way! You want a training buddy? – We’ve got your back. You will never go to a race alone. We’ll be cheering you down the finishing chute. We even got plenty of unphotogenic running photos of your exhausted expression. We’re with you, mentally, physically and camera-ly.

Read More: 6 Cool Staircases To Climb Around The World

4 Must Do Strength Workouts For Runners

Strength training helps to improve structural weaknesses in our body. As we run for a long time, our form starts to falter. This faltering form may lead to an unwanted injury. Runners that strength train are usually stronger and faster. This is because runners who don’t tend to get injured more often, hence impeding their progress. Here are 4 simpler must-do strength workouts for runners.

#1 Mountain Climbers

Mountain Climbers make a great workout. It’s a killer exercise and a true full body workout, great for runners. Mountain climbers work your upper body strength and all the stabilizer muscles in your body when you bring your knees in. It also fires up your core muscle to hold you in a plank position. The other plus side of this workout is that it trains your legs to move quickly, which in turn can help improve your running cadence. This workout has so many benefits to your running, don’t give it a miss. 20 seconds, with a 10 seconds rest, 8 repetitions would leave you gasping for breath.

#2 Clam Shell

Photo Credits: Gfycat

This particular exercise targets your hips. As runners, weak hips are the cause of a myriad of running injuries. Examples are ITB Syndrome, piriformis problems, and runner knee issues. Clamshells is one particular exercise that can help strengthen your hips. It’s a really simple exercise that can be done while you are watching tv but really helps give you strong hip abductors and external rotators – essential in preventing running injuries.

#3 Single-Leg Deadlift

Photo Credits: Yuri Elkaim

The single leg deadlift exercise targets your hamstrings and glutes – 2 very critical muscles for running. As this movement is done while balancing on one leg, it also strengthens the ankles. You will be able to run with more power with strong hamstrings and glutes and at the same time reduce your chances of an ankle injury. With strong ankles, should you roll your ankle, you can just run it off instead of sustaining a sprain.

#4 Squats

If you can only do one strengthening workout, it has to be the squats. Squats really target the running-specific muscles and strengthen them. They are easy to do, and can be done anywhere, anytime. Incorporate some squats post-run to fire up those quads. Once you are advanced enough, step up your game and try the single-leg squats. This will target your balancing muscles as well.

Read More:

  1. 4 Biggest Problem Areas For Runners
  2. Run A Faster 10 km or 21 km With These 5 Key Workouts 
  3. Best Exercises For Slimmer Thighs

Highway 2 McDonald’s Challenge – Run 4K, Eat McD, Run 4k

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The game is simple – run 4km, consume a Double Big Mac large meal, and run the 4 km back to the starting/finishing point. That’s the gist of the game hosted by runners at Queen’s University in Kingston, Ontario.

The Challenge (From The Website)

“Some sorta eating based, running involved, test of endurance, featuring food that is process and shipped, trying not to vomit, no chin up necessary type thing!”

“Each contestant must make their way to and from McDonald’s under their own power. Each contestant must independently consume a meal consisting of one large fries, one large coke (or sprite), and a Double Big Mac. Meals will be pre-ordered. The food must be consumed at the tables outside, and contestants cannot leave until approved by race officials. Any competitor who pukes at any point during the race must run a penalty lap. No external help is allowed for athletes at any point during the competition.”

The Course Records

So far, the course records for this challenge is 28:10 for men (Tyson Loney, 2015) and 34:50 for women (Jenn Dowling-Medley, 2014). Running 8 km in 28:10 is already amazing it itself – meaning one would be running at a 3:31 min per km speed. Running 8 km and consuming a large McD meal in 28:10 is just unbelievable. That’s some crazy speed.

Source: Canadian Running Magazine